To be honest, it’s pretty simple. Google “crossfit wod” and hope for something easy. Challenging workouts and high intensity are what crossfit is best known for; shorter training routines performed at a higher heart rate (and usually accompanied by heavy breathing).

Those workouts are called either WODs (workout of the day) or MetCons (metabolic conditioning). The goal is pretty clear: as fast or as many reps as possible in a certain time frame.

If your first thought was “that seems to be pretty competitive”, you are right. Crossfit WODs spike competitiveness in all levels of athletes: from newbies just starting crossfit to experienced pro athletes.

Important things to know before starting crossfit

Best way to kick off your new training journey is by joining a gym. You will get the exact guidance you need on how to safely and efficiently begin with your new training regime.

Technique is the most important virtue and only experienced coaches can fix your movement in a way it fits your level, age, background, goals, etc. Besides, crossfit incorporates movements and skills from various sports: gymnastics, Olympic weightlifting, rowing, athletics, etc., and we all need someone to teach us that.

In case for some reason you can’t find a box or a coach, here’s a couple of workouts you can do on your own.

Build the basics first: core strength

Let’s say you are new to strength training. Most likely your body is not trained to do all kinds of lifting, carrying, pushing and pulling. It’s extremely important to develop basic core strength and a certain level of pelvic stability before tackling on any of the famous crossfit workouts. Improved core strength and stability will reduce the risk of developing lower back pain or other spine related injuries.

Add a squat routine to your workout plan

The above mentioned core training is a great addition to a workout routine which includes the king of all exercises: the squat. Squat is the most important muscle building exercise and a great foundation for all kinds of activities and sports. This complex exercise will help you develop full-body strength, stability and flexibility, basically everything you need before starting crossfit.

Keep in mind, squat is a skill. It does not matter how much you can lift, but how you lift the burden. Your torso should stay upright while your hips have to travel below parallel.

A simple squat workout plan would be:

Part 1: Work up to a heavy, but technically beautiful 3-repetition squat.

Part 2: Take a 5 minute break and perform 4 sets of: 5 air squat jumps 20 air squats

Eventually as bodyweight squats get too easy, take a kettlebell and do goblet squats, hold the kettlebell in front of your chest, instead.

Best WODs to start with crossfit

You don’t have to do the core and squat routines only. There are a lot of beginner friendly workouts you can put into your training routine. Just make sure you don’t over-perform on those: 3 MetCons per week are more than enough.

Annie

Annie is a couplet, made of two movements: sit ups and double-unders. If your DUs are still a skill you’re working on, do single-unders. While the WOD might look simple, 150 sit-ups will make it quite a challenge.

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Polona has been working in sports media for almost a decade. She is a former editor of the biggest European online magazine on functional fitness with expertise in graphic and interactive communication. Business aside, Polona is also a former competitive alpine skier with a passion for weightlifting, crossfit and outdoor sports.